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Make things easier on yourself ((meal prep))

Super simple and FAST 💨 3 steps and lunch is ready. 
1️⃣ warm quinoa ((pre made on meal prep day)) and almond shreds
2️⃣ add pico de gallo
3️⃣ top with Tofutti sour cream and green onion to finish it off. 
😋🤗😍
#MotivationalMindset

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I wonder what vegans eat?!!?

Veggie Miso soup with brown rice is on the menu.  
😍🍛👏
People ask me all the time what vegans eat and I'm all ...
🤔🙄🤣
Ummm- Hella vegetables, fruits, whole grains, nuts and seeds. Ever heard of 'em?!! Lol. I'm kidding. I get it- it's intimidating at first. I'm still learning and growing each day so it's important not to worry about being 'perfect'. It's not all or nothing as far as I'm concerned. 
👌👍👏
If you've ever wanted to eat more whole food and/or completely plant based ... hit me up. My girls and I are running a free week long ((online)) group. We're hooking you up with shopping lists .. recipes .. and so much more. 
👏👏👏
#MotivationalMindset

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Goal CRUSHERS

As we sit here and eat breakfast, we're talking about how proud we are of ourselves and each other. We've set goals and we're making progress toward them each day. 
😍👏👍
We did T25 lower focus this morning and ((as you might've guessed)) it's ALL LEGS! I feel like I've been doing nothing but legs for a week already. 
👌😳👏 
But hey ... ya can't have a good side kick without strong legs. Right?!!? I'm getting used to the intense focus and the soreness that follows. It's awesome!!! Lol
😊😂✅
Want to start sweating with your loved one?!!? I heard somewhere that couples who sweat together - stay together. Sounds legit to me. Working through hard 💩 ..then getting those endorphins rushing in is a sure fire way to bring people together. Facts!
💯👊🎯
#MotivationalMindset

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Overcoming mental health is a constant struggle.

Shout out to my girl Sarah!!! She didn't want to workout ...but she laced up her shoes and got it done! I am so proud of her. I don't struggle with depression, but being a supportive to friends and family who do made me realize that when they force themselves to do something ... it's a major accomplishment. She's going through a lot lately, but has showed up for her workouts every day. I know it's hard for her, but she hasn't given up and deserves recognition for that!!!

#MotivationalMindset

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We've grown together so much!

The hubs and I went to Lucky's Market Tallahassee and it was like a field trip since Sarah kept an eye on our little one. Happy Anniversary to us. 
👌 👏 👍
Having a big salad before we pig out (on veggie burgers and chips).  
🥗 🍔 🍟
Super Bowl is the an awesome anniversary!!! 
😍 😍 😍
#MotivationalMindset

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Mental Strength gets you through when your Body is SORE!


The hubs and I got through T25 Cardio with this little one cheering us on. I love that she sees us working out together. It shows her the grit needed to push through hard💩 in life. Then we enjoyed fresh fruit and each other's company. Button and I are off to karate now. I can't feel my legs already. 
😵 🎯 💪
#MotivationalMindset
 

 

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I'm ready for day 1

Day #1/21
👏
Resetting my body has commenced and I'm so thankful to have an arsenal of workout programs to choose from on demand. I can't do anything too strenuous because the body can't repair muscle while detoxing effectively, but I have a variety of yoga and low impact exercises to chose from.
💋
Do you need help with a meal plan? ...portion control? ...recipes? ...an exercise routine? ...accountability? I FEEL YOU because realistically we all need help in these areas. (Notice my bracelet to keep me on track for the next 21 days) --> accountability on lock. Even coaches have coaches- ya dig? 
💯
Here's the thing: I want to help you reach your goals. It's February and unfortunately a lot of people who had exercising on their resolution list this year have already given up. NOOOO! Don't be a statistic and holla at ya girl- I gotchu.
💪
#MotivationalMindsetDay #1/21

👏
Resetting my body has commenced and I'm so thankful to have an arsenal of workout programs to choose from on demand. I can't do anything too strenuous because the body can't repair muscle while detoxing effectively, but I have a variety of yoga and low impact exercises to chose from.
💋
Do you need help with a meal plan? ...portion control? ...recipes? ...an exercise routine? ...accountability? I FEEL YOU because realistically we all need help in these areas. (Notice my bracelet to keep me on track for the next 21 days) --> accountability on lock. Even coaches have coaches- ya dig? 
💯
Here's the thing: I want to help you reach your goals. It's February and unfortunately a lot of people who had exercising on their resolution list this year have already given up. NOOOO! Don't be a statistic and holla at ya girl- I gotchu.
💪
#MotivationalMindset

It's me :)

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Mentally Prepare to Eat Well

Sounds kinda crazy right?!!? Mentally prepare...to eat well? A lot of people struggle with their relationship to food and eating well. In order to change your body-- you have to start by changing your thoughts. Real talk. I read books (lots of books) as a way to clear my mind and fill it with positivity and inspiration. I did a lot of mental preparation before turning to a plant based diet and it has completely changed my life. 

Family of 3 ...less that $200 and this will last over a week.

People often wonder what vegans eat and think it's super expensive. 
🤔🙄🤣
Well, the truth is...fruits, veggies, and whole grains cost a lot less than meat and dairy products. #facts
🎯✅💯
All this food for 2-3 people for a week and this isn't even everything! You know I gotta have my superfoods shake. #duh Even the cashier at Lucky's Market Tallahassee said 'woah this is a lot of produce'. Haha. 
👌😂👏
Mr. Hole-in-One and I are ready for our reset. Who needs the details? Holla at ya girl. This is the face of someone who's happy and I want everyone to feel the same. Join me.
#MotivationalMindset

Happy girl :)

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Time to change my hair-

Tax-Free Wealth by Tom Wheelwright.

Hahaha ....look at my face ;) 

Spa night!

Green face- red hair. Lol. Has anyone else tried a green clay face mask? It warms up and stiffens. It's so cool but it's supposed to stay on for 30minutes minimum. 

Ok...good thing I have an awesome book to pass the time. Anyone interested in lowering or eliminating your taxes (everyone's hand should be raised - you gotta get this book!!!

It's hard to tell in the first pic, but I dyed my hair red (again). If you haven't known me long, I go from brown.. to red.. to blonde pretty frequently. ;) The second pic is in better lighting, but I can't wait to see it in the sun. Reds always look bomb in the sunlight.
☀️☀️☀️
#MotivationalMindset

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How do you handle bad days?

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How do you handle bad days?

Bad day, bad attitude?

     Bad days are inevitable, as we all know. They way in which you deal with those bad days is what determines your character. It's easy to fall into the trap of being in a bad mood the whole day as soon as the first thing goes wrong in the morning, but why is that?!!? Why does one little thing send us into a fit one day and rolls off our back the next?

     When something isn't going as we'd hoped - we have a decision to make. Focus on the problem or focus on the solution. That split second decision determines your attitude. So where most people think it is the situation that determines your attitude, in fact, it's your attitude that determines how the situation is perceived.

     I think a lot of times people think of things in terms of what 'happened' and I think it would serve us better to think of it as 'what is happening'. When we get wrapped up in something negative we often are laser focused on the problem. I try to think of the big picture at all times. There's no way to understand the entire scope of a situation because we're always seeing things through our own personal perspectives, but I make conscious efforts to think of things outside the box.

     I try not to judge too quickly in any situation because there's always something I don't know. I can't assume I know every detail or fact about something going on, and because of this- it lets me reflect on things without adding my own opinion. A lot of people miss the beauty and possibility of what is or could be happening when they're focused on complaining or harping on something too long.

     If we allow the day to control our attitudes, we're pretty much wasting time. You step out of bed and stub your toe..now what?! The next 15-18 hours such automatically? No. I think there's a better way. Mentally controlling your emotions is one sign of a adaptable mind. Complaining and blaming are only going to make you feel worse. Feeling better is a decision that isn't always easy...but it IS always possible.

     So what will you decide? Will you focus on the negative details that are often uncontrollable... or do you choose to look for beauty in the bigger picture? A positive attitude is defined as "The way you dedicate yourself to the way you think." Pretty awesome to actually see the definition. I'm a nerd ;).

     A lot of good days adds up to a great life in the end. Every day is equally important. Choose to see the beauty and make sure they count!

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What's your Relationship with Water?

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What's your Relationship with Water?

Water

     Do you drink enough water? Are you properly hydrated? For many people, the answer to those questions is no. When you think about the fact that your body is made up of over 60% water it is no question why it is so vital to our system. I encourage everyone to drink more water. Like, a lot more!!! Carry around a gallon of water and finish each day. Yes-- a whole gallon...every sing day. I have gotten into the habit (thanks to the Beachbody Ultimate Reset) of drinking a gallon of distilled water with a quarter teaspoon of pink Himalayan sea salt mixed in. The reason for adding this specific type of salt is because it contains 84 minerals that the body needs and when the water is distilled, it becomes void of all minerals and heavy metals. This is good on the hand that it takes out all harmful toxins in the water that cannot be removed through other filtration methods; however, it is not good because it also removes all of the beneficial minerals as well. This is why adding the beneficial minerals back through the Himalayan Sea salt is essential.

     Why go through all the trouble? Well, think about all of the things water does for you. It is needed by the brain to manufacture hormones and neurotransmitters. It regulates your body temperature through sweating and respiration. Water acts as somewhat of a shock absorber for the brain and the spinal cord. It helps to deliver oxygen throughout the body and ensures all systems are functioning properly, since water is the main component of most body parts. It lubricates joints. Water allows the body's cells to grow, reproduce, and survive.

     I want to talk about and focus on the aspects of water that have to do with digestion. *The reason I didn't write this blog under the topic of 'body' is because our relationship with water and its connection to our body, starts with the way we think. As do many things...but for now, water.* So, most people don't realize that water plays an enormous role in digestion. Did you know that 9 out of 10 people suffer from some form of improper digestion. Things like heart burn, gas, bloating, irregularity, indigestion, constipation and many other things are all symptoms of a digestive system that isn't functioning at its best. Well, water helps form your saliva- which is where digestion starts. Water flushes waste through the body through urine and converts food into the components needed for survival through the process of proper digestion. 

     When to drink water is just as important as how much much to drink and which type. So the proper way to drink is to consume a large glass 15-30 minutes before eating and then to resume drinking as usual 15-30 minutes after finishing your meal. Yup-- that's right! Don't drink while you're eating. It goes against so many people's normal habits involving eating, but when you think about it-- it makes sense. Water dilutes the digestive juices and therefore it prevents your system from working optimally. I know it might take a bit of getting used to, but once you get into the routine of consuming water on a regular basis and a big glass prior to each meal, you'll realize that you no longer feel the need to wash down each bite with a sip of water.

     Think of what a precious commodity water is. It's a valuable resource that too many people go without so always be conscious. Please remember to be grateful and show appreciation for the ability to get enough water and eat well. Your life is a gift and your body is your home. Treat them well. Namaste'. Thanks for taking the time to read this. What's your relationship with water? Do you have any habits that you want to break or improve? Let me know--

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The Ultimate Reset: what it is and why I'm doing it

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The Ultimate Reset: what it is and why I'm doing it

The Ultimate Reset

     What is the Ultimate Reset? It's a Beachbody program designed to reclaim your body's natural balance, release unwanted compounds that are holding your system back so that you can detoxify completely, and to restore your digestive system and other internal processes to their maximum efficiency. This complete system overhaul only takes 21 days to complete and is different from other cleanses. The Beachbody Ultimate Reset doesn't just clean your colon and you won't be needing to run off to the bathroom every 5 minutes. No thanks..I mean who would want that?!!?

     There are so many benefits to the Ultimate Reset that go far beyond making sure your colon is clear. I get why having a clean colon is important, but I'd much rather know that I'm cleaning out all of my internal systems and helping ensure that my body is truly healthy from the inside out. It's like hitting the reset button on your body and being rebooted to factory settings. LOL. It's funny to put it like that, but it's the truth. The nutritionists behind this program have put in so much research into making this cleanse the best and I am looking forward to starting. The Beachbody Ultimate Reset will give you more energy, improve digestion, enhance your mood, enable your body to fuction optimally, aid in weight loss, and greatly improve your overall health. Many people experience huge drops in their levels of bad cholesterol. So, to say I'm looking forward to this is actually an understatement.

     Rest assured that the Beachbody Ultimate Reset will not have you starving all day long. You will eat 3 filling, healthy meals each day and their are snack options as well. It's not an abrubt cleanse that will be hard on the body. It is designed to be a gradual shift to gently reset your body's internal settings. And as I said before, it is not laxitive-based. You will NOT be needing the bathroom too often.

     Now onto WHY I'm doing this and what I hope to get out of it once I'm finished. Besides all of the amazing benefits I've already listed-- I want to do the Beachbody Ultimate Reset because it eliminates red mean and dairy right away then takes out all animal products completely by the second week. Yup...it's vegan. As some of you may or may not know- I desperately want to be vegan. For ethical, environmental, and health reasons. I have struggled for years fully converting because...I'll be honest...I haven't knocked any recipes out of the park. The problem is that I have yet to actually follow recipes.  Times they are a'changin though.

     I've made the commitment and convinced the hubs and daughter to try the recipes (I'm going to start following to a T). Yay! So once I'm done with this cleanse, I plan on being fully vegan. No going back and having to ignore the part of my humanity that says it's wrong. I WILL NEVER be the kind of person who judges others for their lifestyle so don't expect any of that. I have come across many vegan people who are very hostile and downright negative to people who choose to eat meat. I plan on showing the good side of veganism and hopefully it will inspire some people along the way.

     Throughout my 21 day journey I will be blogging every day. I will be sharing recipes and giving you guys the low down on how my body feels while being reset :) I will be posting a short video each day also. So be sure to check out my YouTube channel or my Facebook page if you're interested in seeing those. Today is May 5, 2016 and I'll be starting the reset on Monday May 9th. The day after Mother's Day and I'll be finished on Memorial Day. COOL! Thanks for reading.

Here are some of the ingredients I need for the first week of the Beachbody Ultimate Reset. Phase 1 is coming up soon and I'm looking forward to it!

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Do you Self-Sabotage?

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Do you Self-Sabotage?

Self-Sabotaging

     What is self-sabotaging ...and do you do it? Here are some questions to ask yourself and if you answer yes the majority of the time- then you're likely getting in your own way as far as success is concerned. Successful is an individual thing, so whatever it means to you is irrelevant. The picture you create in your minds eye when you think of being a successful person is completely possible if you stop sabotaging yourself.

  • Do you procrastinate and put things off constantly?
  • Do you miss deadlines?
  • Do you hold back a bit instead of fully engaging in your life?
  • Do you fail to complete tasks and/or projects?
  • Do you try to get by with the least amount of effort possible?
  • Do you quit things just as you begin to succeed?
  • Do you feel stuck in a situation you thought would have been temporary?
  • Do you blame others or 'bad luck' when you don't succeed at something?
  • Do you feel uncomfortable or restless inside when you think about what you're making of your life and doing with your time?

     Most of us are guilty of doing any number of these things, but the first step in change is becoming aware there's a need to do so. There are simple steps each of us can take toward becoming more successful in our own lives.

  • Making time to take care of yourself is essential. Your whole self...mind-body-spirit.
  • Exercising 30 minutes each and every day isn't asking too much. Make the time... be healthy, feel confident, and release those feel- good endorphins :)
  • Reading personal development books like John C. Maxwell (he's one of my favs) is something most people don't put much value in, but when I tell you it's a game changer-- I MEAN IT. At least 10 minutes of reading a book that inspires you to learn from other great leaders in this world is a privilege. In the age of information...ignorance is a choice.
  • Being grateful for what you have is another thing that can easily be taken for granted, but the more you take time to acknowledge and appreciate what you have, where you've been and how far you've come is an important part of self love. Meditate or just take at least 10 minutes to be in a state of gratitude and love.
  • Imagine the life you want to live as vividly as possible. Take time to really think of every detail. Feel the excitement of completing your achievement, smell the foods of the party thrown in your honor, tap into the joy of being able to pay this way of thinking or this lifestyle forward.
  • Now...set small goals that will get you to those big ass dreams and CRUSH THEM!!!

I am here to get to know anyone who wants to come along on this... health, fitness, wellness, business, be a better person, let's travel more... adventure. Ask me anything about what it's like to be a coach and let's be friends. (JillyanBusby@gmail.com-- or click the contact tab. lol) I love connecting with beautiful souls looking to grow and expand.

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Make yourself a PRIORITY

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Make yourself a PRIORITY

     MAKE YOURSELF A PRIORITY

     I see far too often, that a people don't recognize their worth and make themselves a priority. Your mental, physical, and spiritual health is a process and each day is different. We face new people, place, and various situations. When you're not mentally strong enough to deal with the emotions created by any of these variables, you'll end up bottling up your emotions instead of communicating. We've all fallen into this trap. We tell ourselves it's easier to just tolerate the person or get past the situation without any conflict. What this actually does is limit our own self worth. Anything you have to say is valid and should be taken seriously.

     For example, I've seen people stay in pretty bad relationships. There can be trust, fidelity, financial, or communication issues--whatever they are. People will justify the worst behavior and say things like 'He hasn't called or text in days, but I know he's busy with work'. What?!!? NO. Everyone has a minute here or there to send at the very minimum- a text message. Now, as I said before...I've been there. Looking back I wonder why I let any person or situation take me so far from my true self. Hindsight is always 20/20 though ;)

     The point is that people will always prioritize their life. Everyone does it. Whether you are a stay at home parent or a top executive who works crazy hours. The most important things to us...will get our time. Period. Deep down we all know it. A person who wants to speak to you will call. They want to see you- they'll make plans to do so. Accepting that not everyone will treat you appropriately will allow you to surround yourself with only the most positive influences. Your vibe attracts your tribe, so putting energy into yourself will bring those to your life who are meant to be there.

     Another example are those memes that float around on social media that say things like 'in a world full of Kardashians...be like Lucy...or Diana' or whoever. I get it...believe me I get the sentiment, but it's passive aggressive bullshit at its finest. Please understand that I am NOT A FAN OF REALITY TV...like at all. I have never seen a single episode of the Kardashians. No Jersey Shore, not real housewives, survivor, big brother, bachelor --not a single episode! It doesn't interest me in any way, and I'm legitimately baffled at how people call it entertaining, but hey- to each his own. Okay, now all that being said...I'm still offended by those stupid memes. How about in a world full of over 7 billion people we stop being so judgmental toward how others live their lives.

     Seriously. Think about it. You don't like the reality crap on TV- don't watch it. Don't judge others for doing it though. I personally watch tons of the Science Channel, NatGeo, HGTV, DIY, History....things like that. Most people would consider it boring, but once again...to each his own. I have the capacity to love, respect, and deeply value other people with starkly different lifestyles and world views. I don't care about your age, race, gender, sexual orientation, religion, or political views in order to value your right to exist. In that existence think, feel, be, do, say whatever you want. Namaste' my loves. I highly recommend meditating to anyone looking to gain a heightened sense of awareness for the expansiveness of the universe. There are some good tips in the spirit section of my blog for those interested in the practice.

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Memories can be all but forgotten until you smell something that brings you right back

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Memories can be all but forgotten until you smell something that brings you right back

Memories can be all but forgotten until you smell something that brings you right back

     Have you ever had a moment where a scent triggers such a vivid memory or is linked to such an intense emotion. It happened to me recently and was quite unexpected. I mean, I was familiar with scents sparking memory because there have been various things that that I associate with smells. This can be both good and bad- depending on your perspective. I had a particularly rough pregnancy and suffered from extreme nausea the entire time, so those smell connections don't churn up positive memories. Ew- I said churn...because that's what my stomach does when I smell this certain air freshener that used to be in the bathroom where I was (constantly) vomiting. Yeah...gross! The small of the house during Thanksgiving always sparks fond memories of excitement and joy from childhood knowing the celebration was near.

     And just when you think your used to all the scent triggers life is gonna throw at you--BOOM! You're hit with one that is so unexpected.. you literally might not have recalled the event or even the person had you not have been sparked by this smell. Haha..so that happened to me and threw me for a bit of a loop. I had a roommate in Maryland and a hair care product I just bought reminded me of this person. It was like something I never expected to smell again and it really caught me off guard. Like, would i have even remembered all the times we shared if I wouldn't have smelled this hair oil?? Weird. The things we don't think about are often what stop us in our tracks and cause us to relive a moment in time that may have slipped past the forefront of our mind.

     It's an amazing feeling to recall some things, but it can also be painful. There are times we leave things unsaid or end them entirely- maybe in ways we would re-do if we had the chance. Painful memories are also worth a revisit every so often also (in my opinion). They're opportunities of growth as long as you don't dwell of what might have been. Whether the memory makes you happy, sad, or even want to throw up- it's worth the journey through time. Remember that life is a gift and the journey is what makes the final destination worth the ride.



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Keeping Mentally Fit

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Keeping Mentally Fit

     KEEPING MENTALLY FIT

     Mental health is a huge part of aging well. People of all ages can benefit from improved brain function as well. Staying mentally fit is key in your overall well being, so here are a few tips on keeping your brain active. 

     Let's start to with the easiest and most obvious tip, yet probably what most of us rarely do enough: GET OUTSIDE! Go somewhere like a park and don't bring your phone or music with you. Enjoy nature. It will relax and calm you. Next you can try an activity that connects you to your senses. Things like yoga and tai chi improve balance, fellability, and strength. In people over 50 it becomes a mental workout as well as a physical one because, as we age, our nerve sensitivity decreases. With these type of movements connected to your breath, you can keep yourself responsive as you age. Tossing any size ball back and forth between your hands while walking is another way to keep your brain fit. It is said to connect the two halves of your brain which promotes concentration and focus. This one might be a good one to do before a test, big meeting, or even a job interview.

     These three simple things might not seem like much, but isn't that great?!!? Such small things can improve your mental flexibility and strength. We often forget that relaxing and keeping basic mobility go and-in-hand with our quality of life as we get older.

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Do what you're PASSIONATE about.

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Do what you're PASSIONATE about.

     DO WHAT YOU'RE PASSIONATE ABOUT

     I absolutely love TED talks. I use them as a vast source of personal development. Now, we all know I'm an avid reader. I adore books, but there is definitely something to be said for being able to watch someone speak on a subject they're passionate about! I tear up or outright cry when watching these videos because they resonate with me so hard that I can't help but automatically connect. I seriously spend countless hours watching videos on such a wide variety of subjects. There's something to learn from others experiences and they add value in different ways...I can't say enough about how they expand my point-of-view. Here is a list I particularly enjoyed (and I'm not the only one). These are the most watched TED videos on doing work your passionate about and things of the like. Let me know if you like them. I have some favorites...you will too ;) What are your favorite Ted topics? Physics anyone?? I truly embrace the nerd in me now-a-days...science, match, ancient texts-- LOVE!!!  

https://www.youtube.com/watch?v=iG9CE55wbtY&list=PL70DEC2B0568B5469

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